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Friday Feb 9th WOD


Strength

10 min EMOM Min 1: 3 Power Cleans @ 65% Min 2: 2 Power Cleans @ 70% Min 3: 1 Power Cleans @ 75% Min 4: 3 Power Cleans @ 80% Min 5: 2 Power Cleans @ 85% Min 6: 1 Power Clean @ 90% Min 7: 3 Power Cleans @ 95% Min 8: 2 Power Cleans @ 100% Min 9: 1 Power Clean @ 100%

Min 10: 1 Power Clean @ 100%

For Time: 100 Dubs 40 Pull Ups 30 Push Press (115/85) 40 Kettlebell Swings (55/35)

30 Box Jumps 100 Dubs


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Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches

Strength: 10 Min EMOM 1 Deadlift 2 Hang power clean 2 Push press Conditioning: 50 Alt step ups (45/25)(40/20) 30 Thrusters (95/65)(75/55) 50 Alt step ups 30 Push Press 50 Alt step ups